by Olena

Cauliflower Breadsticks Recipe

by Olena

4.6 from 13 reviews

Cauliflower Breadsticks

Low carb cauliflower cheese bread that is an alternative to traditional breadsticks. These cauliflower breadsticks are gluten free, flavorful, cheesy and with easy to follow step-by-step instructions. Yes, this recipe is foolproof, just like my super popular cauliflower pizza crust.

Cauliflower Breadsticks Recipe

I won’t lie and warn you that cauliflower breadsticks recipe is time consuming. That is why I highly suggest to double the recipe. But these cauliflower cheese sticks will come out right. You will be able to pick them up by hand. I know you are wondering about that – the answer is “YES”.

Cauliflower Breadsticks Recipe

Will It Work?

I made 2 batches in a row, just to make sure the recipe works. If you have attempted a cauliflower pizza or breadsticks recipe before without any luck, this recipe will change the situation. There must have been a reason why it didn’t work. More likely you didn’t squeeze the water from cooked cauliflower well enough.

Low Carb Cauliflower Breadsticks

These cheesy cauliflower breadsticks turned out delicious!!! They hit the spot and satisfy the craving without wrecking your daily macros/nutrition. That’s if you care about that, then make sure to check out my low carb cauliflower rice recipes.

You can have 5 – 6 of these and still have consumed very little calories, fat and carbs. Perfect healthy alternative for binge eating weekend get-togethers with friends.:) The only difference is you stay on track and bring your friends here to try your recipe.

Cheesy Cauliflower Breadsticks

How to Make Cauliflower Breadsticks

1. Make Cauliflower Rice

You start with a large head of cauliflower, 7″ – 8″ wide, about 3 – 3.5 lbs. If you are serving 2 or more people, I recommend do double the recipe. These breadsticks are so good and guilt free, they disappear fast.

  1. Chop cauliflower and process in a food processor until “rice” texture.
  2. Work in batches. Do not make a cauliflower mash. It’s best to work in batches.
  3. You can grate cauliflower using simple boxed grater.

Can I Use Store-Bought Cauliflower Rice?

Yes. You can use store bought cauliflower rice as well. 1 bag should do it. These days it’s widely available in Walmart, Trader Joe’s, Costco etc. If you are looking for more cauliflower rice recipes, see my cauliflower rice recipes and specific Trader Joe’s cauliflower rice recipes posts.

Low Carb Cauliflower Breadsticks

2. Bake Riced Cauliflower

Place cauliflower in any ovenproof baking dish and bake for 20 minutes. I used Pyrex glass pie dish. Alternatively, you could microwave or steam it. The idea is to cook the cauliflower, so it releases the moisture and we squeeze it out afterwards.

3. Cool

  • Removed cauliflower from the oven and let it cool.
  • Line a bowl with linen kitchen/tea towel. I prefer it to a cheesecloth because I always have towels on hand and it’s easy to throw a towel in the washer. In fact, now I have a designated towel for squeezing zucchini when I’m making crustless zucchini quiche, and cauliflower “bread” dishes.

How to Make Cauliflower Breadsticks

4. Squeeze Excess Water

Cauliflower Cheese Breadsticks

  • Grab towel by the corners, holding with one hand just below the corners.
  • Start squeezing liquid out with another hand. The process will take about 3 – 5 minutes and you should squeeze about 1 cup of liquid. Use a measuring cup as a point of reference.
  • If liquid is too hot, let the cauliflower mash cool down a bit and proceed again.

Just showing you that kitchen towel works.

Cauliflower Breadsticks Tasty

Here you can see, from right to left: cauliflower “ball” before squeezing, after squeezing and liquid squeezed out.

Cauliflower Breadsticks Recipe

5. Make Cauliflower Breadsticks Dough

  • Open the towel and voila: you got yourself some pretty dry cauliflower mixture.
  • Add eggs, cheese, Italian seasoning, salt and black pepper.

Cauliflower Pizza Breadsticks

6. Form Cauliflower Cheese Breadsticks

  1. Transfer cauliflower breadsticks dough onto any baking sheet lined with parchment paper. The “dough” won’t stick together and that’s OK. Egg whites and cheese will act as a binder during the baking process.
  2. Form a rectangle, using your hands, approximately 9″ x 7″ in size and 1/4″ thick. Press “dough” a bit to make it stay together and use spatula to make the edges straight. Do not worry, the egg whites and cheese will bind everything together during the baking process. It won’t fall apart.

I didn’t spray parchment paper with cooking spray, and my cauliflower breadsticks didn’t stick. More than that, parchment paper underneath the breadsticks was moist after baking. However, some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

7. Bake Cauliflower Pizza Breadsticks

  • Bake in 450 degrees F. I own simple electric oven and it took the breadsticks 18 minutes. All ovens vary. Just watch it => when you see the “dough” becoming golden brown on top, it’s time to take it out.
  • Then top cauliflower crust breadsticks with cheese and bake for another 5 minutes until cheese has melted.
  • Then broil for a nice golden brown crust.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

  • Remove breadsticks from the oven and transfer to a cutting board holding by the ends of parchment paper.
  • Let breadsticks cool down for 5 minutes before cutting, if you can. I waited with the first batch and the breadsticks were easy to cut. With the second one I didn’t and it was a bit of a mess.
  • Use serrated/bread knife to cut into 12 breadsticks.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

What to Serve Cheesy Cauliflower Breadsticks With?

How you serve these guys is totally up to you. I’m just going to give you a few ideas.

  • Serve with warm marinara sauce. Any clean/healthy/organic store bought marinara sauce works.
  • Or you can make your own and that’s what I did. My mom makes this Ukrainian type of salsa – adjika recipe. So I combined it with some tomato paste, dried thyme and oregano.
  • Just use what you have. No need to spend money.

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions. | ifoodreal.com

Cheesy Garlic Cauliflower Breadsticks Recipe FAQs

What type of cheese can I use?

Any cheese works. Full or low fat, Mozzarella cheese or Tex Mex, or even Parmesan cheese. Use grated or shredded cheese and when measuring, do not pack.

Can I skip cheese?

No. Eggs and cheese bind everything together during the baking process. To make sure breadsticks won’t fall apart.

Should I spray parchment paper with cooking spray?

I didn’t spray parchment paper with cooking spray, and my cauliflower breadsticks didn’t stick. More than that, parchment paper underneath the breadsticks was moist after baking. However, some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray.

Can I use pizza stone?

No. Unless you line it with parchment paper. Otherwise breadsticks will stick.

More Low Carb Cauliflower Recipes

Print

Cauliflower Breadsticks

4.6 from 13 reviews

Cauliflower Breadsticks Recipe made with homemade or store bought riced cauliflower, egg whites or eggs, and cheese for a low carb cauliflower bread recipe that is foolproof with step by step instructions.

  • Author: Olena of ifoodreal.com
  • Prep Time: 7 minutes
  • Cook Time: 30 minutes
  • Total Time: 37 minutes
  • Yield: 12 servings 1x
  • Category: Appetizer
  • Method: Oven
  • Cuisine: North American
Scale

Ingredients

  • 1 large head of cauliflower (7″ – 8″ wide and 33.5 lbs), 6 cups riced cauliflower or 16-18 oz bag of store bought cauliflower rice
  • 1/4 cup egg whites or 2 large eggs
  • 1/2 cup + 3/4 cup (for topping) Mozzarella/Tex Mex cheese, shredded
  • 1 tsp Italian seasoning (dried oregano or basil)
  • 1/4 tsp ground black pepper
  • Pinch of salt
  • Marinara sauce or my mom’s Ukrainian adjika, for dipping
  • Cooking spray (I use Misto)*

Instructions

  1. Preheat oven to 375 degrees F. Rinse cauliflower, remove outer leaves and separate into florets with a paring knife. Place cauliflower florets in a food processor and process until “rice” texture. Some coarse chunks are fine.
  2. Place in an ovenproof baking dish (I used Pyrex pie dish) and bake for 20 mins. Remove cooked cauliflower from the oven and transfer to a bowl lined with a tea/linen towel. Let the cauliflower cool down a bit until it is safe to touch, about 15 minutes.
  3. Fold the towel holding by the ends and squeeze the liquid out of the cauliflower “ball” as hard as you can. Be patient and do this a few times until barely any liquid comes out. I squeezed out 1 cup of liquid.
  4. Increase oven T to 450 degrees F. Transfer cauliflower to a mixing bowl along with egg whites, 1/2 cup cheese, herb seasoning, black pepper, pinch of salt and mix to combine.
  5. Transfer cauliflower mixture onto the baking sheet lined with unbleached parchment paper. Flatten with your hands into a rectangle, approximately 9″ x 7″ size and 1/4″ thick.
  6. Bake for 18 minutes, remove from the oven and top with remaining 3/4 cup cheese. Bake for another 5 minutes and then broil until cheese turns golden brown. Cut into 12 breadsticks and serve hot with warm marinara sauce, if desired. P.S. For a lighter version, do not top with cheese.

Store: Refrigerate covered for up to 2 days. You can also freeze the breadsticks tightly wrapped in plastic, for up to 1 month. Thaw on a counter or in a microwave.

Notes

*Some people have reported their cauliflower breadsticks sticking to parchment paper, so if in doubt – spray with cooking spray. Mine didn’t.

 Did you make this recipe? Please give it a star rating in the comments.

olena osipov in the studio

Hello and welcome to iFOODreal.

My name is Olena Osipov. I'm a mom to 2 boys and a wife to Alex. And this is our healthy family recipes blog. I grew up in Ukraine on real food. As an adult, I tried many diets without results. Now for over 10 years, I cook quick and easy healthy meals for my family. I can help you with “What’s for dinner?” too.

What You Will Find Here

Healthy family recipes with simple ingredients. Many are inspired by my Ukrainian heritage. I share mostly dinner recipes because it just never ends... I’m obsessed with healthy freezer meals. And more than in love with my Instant Pot.

A Little More About Me

Originally from Ukraine, I now reside on magic Vancouver Island in British Columbia, Canada with my family. I started this blog in 2012 when I ended up at home with 2 small kids unemployed and a wee bit chubby.

230 comments on “Cauliflower Breadsticks Recipe

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  1. Loved these and so did everyone in my house!! As for nutritional values, I don’t see fiber listed. I do Keto and wanted to track my macros. Do you know the fiber grams so I could calculate net carbs?

  2. Just tried it for the first time and it was perfect. I microwaved the cauliflower there wasn’t a lot to drain and I don’t have a food processor so I just smashed it up by hand I did chop the cauliflower with a chopper before I microwaved it. I used garlic and Parmesan and mozzarella in the mix no Italian seasoning then at the end I topped with more Parmesan and garlic powder and broiled for a minute & it was delicious they turned out perfectly beautiful

  3. Very good! My only complaint is texture. It felt more like quiche than breadsticks. But that’s probably my fault. It was very tasty and I will be trying this again!

  4. What is the nutrition values for your cauliflower bread sticks? This sounds great, would have made this last night with my chicken caesar salad.

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